Training Archive: BruceIn the 7 days ending 2008-03-08:
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| S | M | T | W | H | F | S | |||||||||
Saturday Mar 8 | ||
| Event: NOL event 1 & 2 | ||
| Orienteering race 53:50 [4]*** 8 km (6:44 / km) | |
| spiked:18/21c weight:69.4kg (injured) | ||
| NOL Relay - Spring Gully.
A good start to the season with a solid (but not spectacular) run. I was a little lethargic before my start, having to organise the NOL registration and change a few SI numbers, while tyring to keep off my feet and stay out of the heat. The race itself was quite fun. I started the third leg in 5th place, behind Shep and Simon, but quite close to Dave Meyer and Warren. My aim was to pull the Vic team up into 3rd place, and hope for a major stuff up from one of the top 2 teams. The stuff ups didn't happen, but I was able to make up ground on the others by the 4th control and I started to take control of this pack. I tripped on a rock and fell heavily on my left calf just before the pivot control. Warren caught me again here and I was in a bit of pain tyring to hobble along. I refocussed and took control again, and pulled about a minute on the pack by the end of the course. Unfortunately Evan had mispunched on the 2nd leg, so it was Warren's team that finished 3rd team overall. My time was about 6th or 7th fastest for the day, which was quite pleasing. | ||
| Running 15:00 [1] | |
| early morning loosener | ||
| Running warm up/down 20:00 [1] | |
Friday Mar 7 | ||
| Running 45:00 [2]9 km (5:00 / km) | |
| weight:69.3kg | ||
| Easy run around Yarra Bend park. It was dark when I got up, so I started getting ready for work while I waited for the sun to rise.
The run was nothing special, but I think it will set me up for a good weekend of racing. | ||
Wednesday Mar 5 | ||
| Running 55:00 [3]12 km (4:35 / km) | |
| weight:69kg | ||
| Reverse Fawkner loop. Plenty of corporate people sunning themselves on the lawns at lunch time.
Feeling a bit tired and struggled to keep up for a little while. I'm planning a rest day tomorrow. | ||
| C • Saturday goal 5 | ||
Tuesday Mar 4 | ||
| Running intervals 1:00:00 [4]12 km (5:00 / km) | |
| 6 x 750m - starting every 4 minutes
All between 2:20 and 2:25. A tough session - still a little sore and tired from Sunday. Good for mental toughness. | ||
| Catching Features 1:00:00 [0] | |
| Raced the snow/castle maps from the CF map making competition. Ski-O was quite fun. | ||
Monday Mar 3 | ||
| Running 48:00 [2]10 km (4:48 / km) | |
| weight:69kg | ||
| Recovery run - lap and a half around the tan. A bit faster start than I would have like to catch the bunch, but then fairly cruisy after that.
My legs feel better after the run than they did before it. | ||
| Catching Features 1:00:00 [0] | |
| More navigation training in preparation for this weekend. | ||
Sunday Mar 2 | ||
| Running race 11:05 [5]3.27 km (3:23 / km) +40m 3:12 / km vdot: 58.3 | |
| weight:69kg | ||
| 2008 5M's at Torquay (Melbourne Midday Milers March Mayham)
A 16 stage relay run by 6 teams of 4 runners selected by team captains at the start of the day. I got selected 13th by the number 1 seed, which meant that I would also be teamed with the 24th and slowest seed - disaster for our team's chances for the day. Anyhow, I focussed on my individual races and was pleased to win 2 stages, and run well in the other 2 (against higher seeded runners). It was a perfect day for running/swimming/surfer etc at Torquay in contrast to the bitterly cold rain at Romsey in the last relay in November. Course GPS routes: Morning - http://www.vicorienteering.asn.au/highperf/nuggets... Afternoon - http://www.vicorienteering.asn.au/highperf/nuggets... (I was with the light green team) Stage 1 Mass start with a mixture of #2s and #3s. I was just behind Nic and Smoothy along a narrow windy path behind the Jan Juc beach, then they pulled away by 20m around the golf course. I stayed in front of Mitho all the way and we almost caught Nic up the hill. Fast finish downhill and just managed to hold off Mitho, only 9 seconds from the lead. Bruce Arthur 11:11 David Venour 11:02 Anthony Mithen 11:12 Nic Gilbert 11:10 Anthony Weiland 11:41 Luke Goodman 13:00 | ||
| C • Short cut 4 | ||
| Running race 13:17 [5]3.92 km (3:23 / km) vdot: 59.3 | |
| Stage 5
Another windy start along the coastal trail, then settled into a nice pace along the Torquay bike path for a couple of kms. Passed Charlie El-Hage (team purple) on this leg. He put in an effort to stay with me for a km, but then lost about a minute to me over the last part of the leg. Charlie took a wrong turn and ran into a dead end, but it probably only cost him 20 seconds. Sounds a bit like George El-Hage's orienteering, although he usually made 10 minute mistakes. | ||
| Running race 13:17 [5]3.92 km (3:23 / km) vdot: 59.3 | |
| Stage 5
Another windy start along the coastal trail, then settled into a nice pace along the Torquay bike path for a couple of kms. Passed Charlie El-Hage (team purple) on this leg. He put in an effort to stay with me for a km, but then lost about a minute to me over the last part of the leg. Charlie took a wrong turn and ran into a dead end, but it probably only cost him 20 seconds. Sounds a bit like George El-Hage's orienteering, although he usually made 10 minute mistakes. Bruce Arthur 13:27 David Venour 13:28 Anthony Mithen 13:45 Charlie El-Hage 14:22 Anthony Weiland 14:14 Luke Goodman 14:30 | ||
| C • R they related? 2 | ||
| Running race 16:19 [5]4.25 km (3:50 / km) +70m 3:33 / km | |
| Stage 11 - Prelude to the Nude
Along the coastal cliff top trail between Anglesea and Point Addis beach. A magnificent windy trail, slightly downhill with some great views of the Great Ocean Road when I remembered to look. The loose gravel caused a bit of trouble on a few off camber corners while running at speed, but I think I handled this better than most of the runners (whose idea of cross-country is usually a grassy oval). A 1.5km beach run was tough, with the tide coming in and a bit of a headwind. The final climb up the soft sand and stairs to the car park was the toughest part of my day. A solo run, but my times compared favourably with some higher seeds. Bruce Arthur 16:19 Shane Fielding 15:51* took probably a 20s short cut Anthony Mithen 17:14 Brett Coleman 15:40 Colin Thornton 16:00 Troy Williams 16:11 | ||
| Running race 10:12 [5]3.03 km (3:22 / km) vdot: 58.3 | |
| Stage 16 - Salute to the ANZACs.
Final stage from Jan Juc back to Torquay. A fast start, but then the middle km was on a soft sandy trail. Finished off on the bike path and caught about 200m of a 250m lead that the yellow team had in front of me. A good strong run at the end of the day to win the stage. Bruce Arthur 10:12 Gary O'Dwyer 12:44 Anthony Mithen 10:30 Charlie El-Hage 11:36 Anthony Weiland 14:41 Juanita Liston 13:54 | ||
| Running warm up/down 20:00 [1]4 km (5:00 / km) | |